Calorie Calculator

Estimate your daily calorie needs (TDEE) using the Mifflin-St Jeor formula, based on your sex, age, height, weight, and activity level. Get maintenance calories plus targets for mild weight loss, weight loss, and weight gain.

Sex

Age

Height (cm)

Weight (kg)

Activity Level

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Why use Calorie Calculator?

This calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula, then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) — the calories you burn in a typical day. It also shows adjusted targets for mild weight loss, weight loss, and weight gain based on common calorie-deficit and calorie-surplus guidelines. These are estimates; individual calorie needs vary, so consult a healthcare provider before making significant dietary changes.

Key benefits

Uses the widely-validated Mifflin-St Jeor formula
Five activity level options for an accurate TDEE estimate
Shows maintenance, mild loss, loss, and gain targets in one view

Features

Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) calculation
Calorie targets for mild weight loss, weight loss, and weight gain

Popular use cases

Setting a calorie target for a weight loss or muscle-gain plan
Estimating maintenance calories before adjusting a diet
Understanding how activity level affects daily calorie needs

How to use Calorie Calculator

1
Enter your details
Enter your sex, age, height, and weight.
2
Choose your activity level
Select the description that best matches your typical weekly activity.
3
Read your calorie targets
See your estimated maintenance calories (TDEE) plus targets for weight loss or gain.

Frequently asked questions

What is the Mifflin-St Jeor formula?

A widely used equation for estimating Basal Metabolic Rate (BMR) from sex, weight, height, and age, considered more accurate than older formulas like Harris-Benedict for most people.

What is TDEE?

Total Daily Energy Expenditure — your BMR multiplied by an activity factor, representing the calories you burn in a typical day including exercise and daily activity.

How many calories should I eat to lose weight?

A deficit of about 500 calories/day below maintenance is a common approach for roughly 0.5 kg (about 1 lb) of weight loss per week, though individual needs vary — consult a healthcare provider for personalized guidance.

Is this calculation exact?

No, it is a formula-based estimate. Actual calorie needs vary by individual metabolism, body composition, and other factors.

Last reviewed: July 2026

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